Monday, August 31, 2015


8x3 Floor Press @ 60% of 1 RM

2 Rounds:
1a) 12 DB tate press
1b) 12 DB roll back extensions
1c) 12 DB shrugs (head down and shoulders back)
1d) 50 standing banded crunches

4 Rounds for working time of:
10 overhead squats (135/95)
50 double unders
*2:00 rest between rounds.  Score is total time minus 6:00
*Compare to 8-10-12 and 5-18-12

Post WOD
100 banded tricep press downs

Tip of the Day
A WOD with rest means all out sprint.  For this one, "unbroken" should be a strong possibility.  If 135/95 puts you in the "I don't know that I can do that for 4 rounds unbroken" category, then we need to pick a weight that gives you perfect form, is doable for a set of 10, and is a bit of a challenge for you.